With everything that has been going on in the world right now, immunity seems to have taken on an even more important role than ever before. Never before has our attention as a nation been this focused on ways we can strengthen and improve our immune system or overall health. Unfortunately, with us all at home we need to be a little more creative in our approach to our health care routine. Luckily, there are tons of things we can do from the comfort of our homes that can improve our overall health and wellness. Get ready to find out just how easy it can be to up your immunity right at home and as an added bonus I have added even more recipes to help get you through this. Right now we need to help one another when we can and where we can.
Stay Safe At Home
First things first, there are so many different things that we can do to support our immune system and health that if I were to throw them all at you in one sitting you would hate me. To that end I have started writing out an entire series of blogs to help you stay safe and healthy right at home. Because I know the need has never been greater and my clients have been asking for even more options than ever before I have been working even harder to create a number of options for you. From workbooks, worksheets, freebies, recipes, tips, tricks, and even Facebook groups it has never been easier to help yourself and your loved ones. Your health is my number one priority and I want you to feel free to let me know what I can do to help you get through this crisis.
Herbal Super Powers
While there are several different things you can do to improve your immune system some are easier to incorporate than others. For example, one of the easiest ways to up your health game at home is with herbs and spices. They are easy to add into some of your favorite dishes. The following is a list of the top 10 herbs and spices you can use to improve your immunity at home:
- Chili Pepper
While there are several benefits that can come from the consumption of garlic here are some of the more notable features. Garlic is high in Manganese, Vitamin B1, B6, C, Copper, Phosphorus, Calcium, and Selenium. It also contains Allicin which our bodies convert into hydrogen sulphide. Hydrogen sulphide is responsible for garlic’s vascular and anti-cancer properties. It’s antiviral, antibacterial, and antifungal properties were discovered in 1858 by Louis Pasteur. The Allicin in garlic is hypercholesterolemic, hypolipidemic, antihypertensive, and high in antioxidant properties. Clearly, there are several reasons to incorporate garlic into your daily routine. Please note that garlic can naturally thin the blood. If you are currently taking any medications please touch base with your primary doctor to make sure you can increase your daily amount of garlic intake prior.
Most commonly known for its anti-inflammatory properties Turmeric has additional health benefits that often go overlooked. Turmeric is rich in Manganese, Iron, Copper, Potassium, and B vitamins making it a natural addition to an immunity boosting routine. When taken with black pepper it has been shown to be 2000 times more bioavailable then without. This means that taking Turmeric with black pepper can make it 2000 times more effective and easily absorbed into our bodies. It has been shown to dramatically reduce the risk of Alzheimer’s and cardiovascular diseases. Turmeric can also be applied topically to restore or balance skin pigmentation creating a natural healthy glow and even skin tone. It’s active ingredient Curcumin makes it one of the best anti-inflammatory sources, reducing joint-inflammation by 78%. Turmeric is easily one of my favorite spices to work into a number of my dishes.
While it is most commonly associated with the digestive system ginger contains numerous benefits for our overall health. It is rich in vitamin C, Folate (vitamin B9), Potassium, Choline, Magnesium, and Sodium which are all critical to ensure our body remains hydrated. Ginger is also an amazing all natural anti-inflammatory. The way ginger reduces inflammation differs from that of Turmeric. It reduces the production of inflammatory stimulants prostaglandins which in turn reduces inflammation. Ginger has been used for its medicinal properties for centuries. In fact, it used to make up over half of all traditional medicines and was mainly used for gastric discomfort. Its active essential oils are Gingerols and Shogoals which have been shown to reduce indigestion, cramps, diarrhea, constipation, and gas.
Used in a number of Italian dishes this power packed herb comes with a number of health benefits. A member of the mint family, it has been shown to inhibit the growth of different bacteria and fungus. Oregano can act as an all natural antibiotic and as such should not be taken in high quantities for a duration longer than two weeks. This can result in the death of healthy bacteria in your digestive system. It is high in Potassium, Zinc, Iron, Calcium, Vitamin B3, B6, C, and Magnesium. Oregano is also high in antioxidant properties and can help increase the production of collagen in the body.
Known for its powerful anti-inflammatory properties cinnamon is often a natural go to when we are feeling ill. It is great for improving circulation throughout the body. One of the more popular uses for cinnamon is for increasing insulin sensitivity and reducing the risk of diabetes. It is rich in Vitamin K, Calcium, Iron, and Manganese. Cinnamon is also a powerful antimicrobial and antioxidant making it a popular addition to most daily routines. It is also available in a variety of ways and tends to be favored in dishes due to its sweet taste.
While commonly associated with its ability to reduce pain levels, chili peppers contain additional health benefits. The high levels of Capsaicin act as a natural anti-inflammatory which can help increase blood flow and aid in bowel movements. Chili peppers are also an excellent source of vitamin C which is essential in the biosynthesis of collagen and improving the immune system. It also contains high levels of vitamin B6 which aids in the production of red blood cells and the regulation of mood and sleep cycles.
Cumin while also being great for strengthening the immune system also helps to break up phlegm and mucus production. It is also great for aiding in digestion and fighting viral infections. Peppermint is high in antibacterial and antioxidant properties. It is more than just beneficial for your digestive system, peppermint can help open up your airways and reduce your stress levels naturally. Thyme has been used historically to aid in the treatment of respiratory ailments. It is rich in anti-fungal and antioxidant properties while also being beneficial for improving your immune system. If you find yourself actively fighting a cough or chest cold these powerful herbs can help reduce your suffering and are easy to integrate into your daily routine. One of the easiest ways is by making them into tea.
Putting It All Together
As always I like to give you at least one recipe you can try out right now and reap the benefits of your new found knowledge. With everything that has been going on I have been asked to produce even more recipes so here are a few different ways to stay safe and healthy at home!
Soothing Cough Drops
- ¼ Inch Fresh Ginger Minced
- 2 Tbsp Raw Coconut Oil
- 5 Tbsp Raw Local Honey
- 1 Tbsp Pineapple Juice
Using a double boiler combine all ingredients. Melt down and bring to 300 degrees (use a candy thermometer to check temp) and cook at this temperature for about 5 minutes. Stirring frequently to prevent it from cooking too quickly on the sides. Remove from heat and pour into silicone molds or onto a silicone mat in small amounts. I like to use the mats that are for macarons and pour enough for the inner disk. Let it set up for 4-6 hours (goes faster if you transfer it into the refrigerator). Remove from silicone and wrap in parchment paper to prevent sticking or you can roll them in sugar too. Store in a cool dry space (I put mine into a glass jar and keep it in the pantry).
Golden Face Mask
- ½ Banana Mashed
- 1 tsp Ground Turmeric Powder
- 3 Drops each of Melaleuca, Lavender, and Frankincense Oil
In a small bowl combine all ingredients and mix well. Apply topically to clean skin. Let sit for 15-20 minutes and wash off with warm water. This recipe is enough for two people so why not share a spa night with someone you love.
Gluten-Free Vegan Serves 1
- 1 Cup Whole Coconut Milk
- ½ tsp Turmeric Powder
- 1 tsp Raw Coconut Oil
- ½ Inch Fresh Ginger Minced
- 1 tsp Cinnamon Powder
- Pinch of Black Pepper
- 1 Tbsp Maple Syrup
In a small saucepan combine all ingredients and cook on low heat until hot (about 5-10 minutes). Remove from heat and pour into your favorite coffee cup and enjoy!
Immunity Boosting Turmeric Cauliflower Rice
Gluten-Free Vegan Serves 4
- 2 Garlic Cloves Minced
- ¼ Cup Yellow Onion Minced
- 3 Cups Cauliflower Rice
- 1 tsp Raw Coconut Oil
- 2 Tbsp Lemon Juice
- 1 Tbsp Vegetable Broth
- ¾ tsp Turmeric Powder
- 1 tsp Cilantro Dried
- ⅓ tsp Red Pepper Flakes
- ½ tsp Cinnamon
- 8 Curry Leaves
- ½ tsp Sea Salt
In a large saute pan melt oil and add in onions, garlic, salt, turmeric, cilantro, cinnamon, pepper, and curry leaves. Saute until they become fragrant (2-3 minutes) add in rice and cook for 3-4 minutes stirring occasionally. Add in remaining ingredients and cook until rice has reached desired texture (another 4-5 minutes unless you like yours more mushy). I like mine with more of a bite so I cook it for a shorter time frame. Remove from heat and serve as a side dish.
Need a Helping Hand?
A happy and healthy life is closer than you may think. Our health is something that we all have to deal with daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day then you NEED to start investing in your health today! You are not alone on this journey. If you ever need any help I am always here to do just that. Even if it is something as small as just acting as a sounding board. Do you have any questions or concerns I can help you with? Feel free to contact me directly at [email protected] or you can even book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies and check back daily for more great recipes and information!